CrossFit Upcountry Maui

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” – Francis of Assisi

082817 WOD

A. Warm up: Coaches choice

B. Take 15:00 to build to a 3 RM back squat

Use an experienced spotter and record your 3 RM number for upcoming strength cycle

C. Every 3min x 4 rounds

400m Run

ME Wall Balls (20/14)

1 minute rest between rounds

0:00-3:00, 4:00-7:00, 8:00-11:00, 12:00-15:00

Score = total Wall Balls

>>On-ramp

Every 3min x 4 rounds

200-300 meter run or row

ME air squats or light dumbbell thrusters

1 minute rest between rounds

0:00-3:00, 4:00-7:00, 8:00-11:00, 12:00-15:00

Score = total air squats or thrusters

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” -Swami Sivananda

082617 WOD

A. Group warm-up
B. In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

C. Complete as many rounds and reps as possible in 5 minutes of:
10 one arm dumbbell snatch (5/side)
15 Air Squats

Rest exactly 5 minutes, and then . . .

D. In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …

E. Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (55/35 lbs)
10 Toes to Bar

Modifications will be on whiteboard

“Courage is not having the strength to go on; it is going on when you don’t have the strength.” — Theodore Roosevelt

082517 WOD

A. Group warmup

B. Four sets of:

Dumbbell Shoulder Press x 8-10 reps

Rest 30 seconds

Alternating Dumbbell Lunge x 10 reps each leg @ 1010

Rest 30 seconds

Supine Leg Lowering x 10-15 reps @ 3011

(lower back remains in contact with the floor)

Rest 30 seconds

C. 9 rounds for time:

5 burpee box jumps (24/20)

5 pull-ups

On-Ramp

9 rounds for time:

5 burpee step ups

5 ring rows